Notes: This Thursday’s 6:30 PM class is dedicated to the Nutrition Challenge.

Halloween Havoc Movement Standards and WOD 1:
WOD 1 will be Fight Gone Bad. Other Rx standards for WOD 2 and the Finals are:
Snatch 75/55, Thruster 75/55, Box Jump (no step ups, step downs ok), Pullup, Double Under, Run, Clean 135/95

MONDAY WOD

A) Front Squat (15 minutes work up to a heavy single)

B) AMRAP 10
3 Front Squats @ 75% of Best Single Heavy Squat
25 Leg Levers

Note: Felt like I had 245# in me for “A”, but held back. Had 178# loaded up on the bar for part “B”, I couldn’t even clean the weight off the floor. My PR for any clean off the floor is 185#. So I had to swap weights down to 158#, which burned some time. Next time, I should really try cleaning the weight off the floor before the WOD begins.

A) 225# ( failed at 255.. gonna try 245 but ran out of time and did not want to test knee)
B) 7 rds + 3 FS @ 170 #
Way to PR Rich T !!
good lifting with you.

6am spot is open. I have an unexpected early meeting.

6am open.

A) 250 – 5# PR

B) 6 + 14 @ 187.2 (Rx was 187.5, so I was close)

Good times trying to keep up with MattV and Ryan – my quads are already feeling this one!

A) 236# (11# PR)

B) 5 rounds + 1 FS @ 158#

Note: Felt like I had 245# in me for “A”, but held back. Had 178# loaded up on the bar for part “B”, I couldn’t even clean the weight off the floor. My PR for any clean off the floor is 185#. So I had to swap weights down to 158#, which burned some time. Next time, I should really try cleaning the weight off the floor before the WOD begins.

Good lifting with Travis. He made 256# look easy!A) 205

B) 6 rounds @133

205 Front Squat!!!! You need to be cleaning that! BTW – 75% of 205 is 153.75…why didn’t you do that???

A) 133# 10# PR

B) 6rds + 12 LL @ 100#. Could have gotten a bit more rounds but the left hand is still not healed.

Great lifting with Cindy and Holley. Dang, you girls are STRONG!

Min, you were beast today! So proud of you for getting that PR!

You are cool…..

you pulled that 133# out..you should be proud

A) 275 (10# PR)…almost had 285

B) 6 rounds @ 205

WOD: 285 PR / 7 Rounds Rx at 215#

-PR by 20#

Now that is what I’m talking about! WTG

Nice Job!

20# PR…freaking awesome dude

A) 175, 185(f)

B) 5 Rnds + 3 FSs @ 135#

A) 195, 205(f)

B) 143; 6 rnds + 3 FS + 2 LL

A) 173# (8# PR)

B) 9 rds @ 124# – First 5 rds were under a minute, trying so hard to hit 10 rds … by the end, I was barely able to finish 9.

So fun to watch you lift!

(under a minute for each round is what I meant to say)

a) 135 b) 6 rds @ 83#

A) 215 (PR)

B) 6 rounds + 3 FS @ 158

A) 165

B) 6 rounds + 3 FS @ 115

A) 255 (PR)

B) 5 rounds @ 183#

My power cleans were brutal on the AMRAP…nice lifting with NickyB and Ian. Great PRs guys!

A) 255 (PR)

B) 6 rounds + FS + 15 LL @ 185

A) 255 PR

B) 5 rounds @ 185

A) 125

B) 95# (rx was 93), 6 rds

A) 170 (PR)

B) 8 Rnds at 135# (80% of 1RM)

A) 95 (PR)…failed on 105

B) 7 rounds at 45 lbs (need to work on power cleaning more)

A) 215#

B) 6+3 @ 135#

Note: Could have maxed a little heavier and should push for the Rx weight next time. Need to work on the clean.

a ) 165

b) 7 + FS + 17LL @ 95

(knee)

A 115

B 6 rds+ 3+20 85#

Great to lift with my girls Kate and Susie?

A) 115

B) 7 rds @ 85#

So fun having Cheryl and Susie at 6am!

A) 185 lbs (pr)

B) 5 rounds + 3 FS @ 115 lbs

A) 113

B) 5 rounds + 83

a)175# PR by 15#

b) 8 rounds at 115#…..maybe could have cleaned more 75% would have been 132#.

A) 185 pr

B) 9 rnds @ 95lbs

I went lite because of the clean. I’m gonna get that down very soon.

A) 128

B) 6 rds @ 94#

A) 225# ( failed at 255.. gonna try 245 but ran out of time and did not want to test knee)

B) 7 rds + 3 FS @ 170 #

Way to PR Rich T !!

good lifting with you.

A) 195 pr

B) 8 rds 115 3 rds + 25 ll crunches the rest of the way.

Need to work on clean

A) 225 (PR)

B) 6 rds + 3 fs + 12 ll @ 155

A) 185 (pr)

B) 135 – 5 rounds

A) 158 think PR by 8#

B) 7 rounds, 3FS, 12 LL 95#

A) 255 (pr)

B) 5 rounds + 1 FS @ 185

A)113 pr for me!🙂

B) 5 rounds, 3 FS, 10 LL 65#

a) 325, 345(f) but close

b) 5 rds + 3 fs @245

A: 135,155,165#.

B: 7+3 FS @ 126#

A) 123#

B) 9 rds + 2 FS @ 83# (MOD: taken off rack)

A) 122

B) 6 rnds + 3fs and 12 LL

82 lbs for the AMRAP

A) 295 pr

B) 6 rounds + 3 FS and 3 LL @ 221#

A) 315 – 20 lb PR

B) 7 rds and 3 cleans at 185

108# PR for me. On my butt at 113#

7 rounds at 63# need to work on the clean

A) 255

B) 185, 4 rds + 2 fs

A) 245 PR

B) 6 RDS @ 185#

A) 185 (PR by 20)

B) 6 rds + 3 FS (145#) from rack

A) 345 PR

B) 4rds+ 3FS+ 10 LL(185#)………I was struggling with my cleans!!!

A) 163lbs

B) 9 rounds + 2 squats @ 123lbs

A. 153 lbs

B. 7 rounds

A) 3x dumbbell squat sets @ 50#; heavier not available

B) 10 min run at 7:30 pace plus 1 mile warmup

A: 215 (pr)

B: 6 rds + 2 squats @ 160 too hard to clean this and count at the same time

A) 100 (PR) B) 6 RDS @ 60

A) 130 (PR)

B) 9 rounds plus FS + 9 LL @ 83# – should have gone heavier

A. 225

B. 7 rds @165

143#

5 rounds ( i think)